Bikini bodies are made in winter, which is why we’re giving you the first three of seven simple tips to follow if you want to improve your training and take the results to the next level. After all, hard work and the constant battle for motivation should pay off. You can read the other four tips in the next post.

1. Do a proper warm-up It’s not easy for your body to “switch on” suddenly after a long day at work and jump straight into squats, deadlifts and everything else. You need to prepare your body for a workout by warming up first - and we don’t a 10-minute jog on the treadmill but rather mobility and muscle activation exercises that follow the same kinds of movements as the exercises you plan to do during your workout. This will ensure your nervous system and muscles are all ready to give it some gas during training.

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2. Have power naps It might sound odd but many professional athletes integrate a 20 to 30-minute nap into their pre-competition ritual. A short power nap is a perfect way to top up your energy reserves and calm your body and mind, especially when you’re exhausted after a long day. However, it’s important not to sleep too long, as you can just as easily feel more tired than you did before the nap. Apart from that, there’s a chance you’ll start feeling lazy. ;-)

3. Use right equipment Although this tip might seem a bit obvious, you still see people in their battered old tennis shoes struggling for miles on the treadmill. Just having the right shoes can make a big difference and really take your training to the next level. Light, comfortable shoes for running and stable non-slip shoes for weight training are just two examples of what kinds of shoes to choose. Wearing the right clothes, some that are breathable and allow perspiration to escape, can also help you out during your workout and improve your results that little bit more. If you need help looking for the right gear, we’ll be happy to give you a hand.

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You can read the next four training tips in the next post. Enjoy your workout and let us know if you want even more tips or if you particularly liked any of the ones we’ve mentioned so far.

Pictures: Facebook/UnderArmourDACH